10-Minute Bodyweight Circuit Workout

No equipment? No problem. This total body home circuit includes a variety of classic bodyweight exercises to work your body from head to toes. Some of the moves include plyometric jumping and other high-intensity moves. Modify the exercises to fit your fitness level.

How to Perform a Bodyweight Circuit

Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is for intermediate/advanced exercisers.

Equipment Needed: A chair, bench or step

How-To Tips:

Perform the exercises for the suggested time, one after the other, with short rests in between
Perform the circuit once for a 10 to 15-minute workout, repeating up to six times for a longer, more advanced workout
Add extra rest periods as needed

Warm Up: Light-moderate cardio for 3-5 minutes

Recommended Workout: Circuit style—Perform each exercise for 30-60 seconds, one after the other with very little rest in between exercises. Repeat the circuit up to 3 times, depending on your time, fitness level and goals.

1 Minute Alternating Squats and Squat Jumps

Prisoner Squat Jumps — Verywell / Ben Goldstein

Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Repeat, alternating 2 reps of each exercise.

Reps/Sets/Duration: 60 seconds

Change Intensity: So all squat jumps to make it harder, do low impact squats to make it easier

1 Minute Lunges and Plyo Lunges

Step forward into a lunge with the right foot, then step back and lunge forward with the left foot. Repeat for 30 seconds, moving as quickly as possible.

Follow with jumping plyo lunges: Begin in a lunge, jump up and switch feet in the air, landing in a lunge with the other foot forward. Repeat, landing with the other foot forward.

Reps/Sets/Duration: 60 seconds

Change Intensity: Do all plyo lunges for more intensity, static lunges for less intensity.

1 Minute Bear Crawls With Pushups

For the bear crawl, squat to the floor and walk the hands out to a plank position. Do a pushup, on knees or toes, walk the hands back and stand up.

Reps/Sets/Duration: 60 seconds

Change Intensity: Add a jump at the end to add intensity

One Leg Deadlift to Power Hop

Begin with the weight on the right leg and arms straight up. Tip at the hips to bring the torso parallel to the floor while lifting the left leg straight up. Lower the left leg and bring the knee up into a hop. Repeat for 30 seconds and switch sides. This exercise is pretty challenging without the weight, so feel free to leave it out if you have nothing heavy lying around.

Reps/Sets/Duration: 30 seconds on each side

Change Intensity: Take out the jump to lower the intensity

Wall Sit With Knee Lifts

Sit against the wall or ball (optional), knees at 90-degree angles, weight in the heels. Holding the position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot staying in your squat.

Reps/Sets/Duration: 60 seconds on each side

Change Intensity: Stand up after 30 seconds for a break to reduce intensity.

Dips with Leg Extensions

Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds.

Reps/Sets/Duration: 60 seconds

Change Intensity: Take out the leg extension for less intensity

Burpees

Squat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.

Reps/Sets/Duration: 60 seconds

Change Intensity: Walk the feet out and in for less intensity, add a pushup for more intensity

Triceps Pushups with Side Planks

Pushup side plank — Verywell / Ben Goldstein

In pushup position, with hands close together, do a triceps pushup. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another pushup, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds.

Reps/Sets/Duration: 60 seconds

Change Intensity: Do the move on the knees to modify.

Bridge with Leg Drops

In a bridge position, straighten the right leg and drop it out to the side a few inches. Bring it back to center and repeat for 30 seconds. Switch sides and complete the exercise on the other leg for 30 seconds.

Reps/Sets/Duration: 60 seconds

Change Intensity: Bend the knee to reduce the intensity.